A. WARMUP 1
– 15 PVC Pass Through
– 15 PVC Around the World
– 10sec/side PVC Front Rack Stretch
https://www.youtube.com/watch?v=n470dXScSz4Scoring: Not Scored
B. WARMUP 2
:15/15 Windmill
:30 Cat and Cow
:15/15 Bridge Dog
:30 Inchworm to Push-up
:30 Downward Dog
:30 Squat Hold
https://www.youtube.com/watch?v=_izLJ0giePcScoring: Not Scored
C. BENCH PRESS
On a Running Clock:
[0:00]: 12 Bench Press
[3:00]: 10 Bench Press
[6:00]: 8 Bench Press
[9:00]: 6 Bench Press
[12:00]: 4 Bench Press
[15:00]: 2 Bench Press
https://www.youtube.com/watch?v=XSza8hVTlmMScoring: Weight (higher is better)
D. METCON
4 Rounds for Time
10 Bench Presses (60% BW)
10 Tricep Dips
12/9 Cal Bike or 15/12 Cal RowScoring: Time (lower is better)